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7 Autumn-Inspired Smoothies to Sip All Season Long

Cinnamon, pumpkin spice, sweet potatoes, and other seasonal ingredients can carry your smoothie routine into fall.

Updated on September 29, 2023

Autumn squash smoothies
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Though the leaves are changing and the temperature is slowly dropping, there’s no need to say goodbye to creamy, frothy smoothies. There are plenty of creative ways to whip up these tasty beverages with traditional fall ingredients, such as apples, sweet potatoes, cranberries, cinnamon, and pumpkin.

Not only will these drinks give you that cozy autumn feeling, each in-season food offers plenty of nutritional benefits. Here, two celebrity chefs and one celebrity nutritionist share their favorite healthy fall smoothie recipes.

Spiced horchata smoothie
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Pumpkin Spiced Horchata

“With cinnamon, pumpkin spice, organic pumpkin puree, and almond butter, this creamy and satisfying smoothie will give you happy energy,” says Candice Kumai, a chef in New York City and author of Kintsugi Wellness: The Japanese Art of Nourishing Mind, Body, and Spirit.

Pumpkin puree is fat-free, low in calories, and has about 7 grams of fiber per cup. It’s also a rich source of vitamin A, which is important to immune system function. The recommended amount of vitamin A for most healthy women is 700 micrograms (mcg) per day; for men, it’s 800 mcg. A single cup of pumpkin puree contains over 1,900 mcg.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 1 teaspoon pumpkin spice or cinnamon
  • 1/4-1/3 cup organic pumpkin puree
  • 2 tablespoons almond butter
  • 1 cup ice

Directions:

  1. Add ingredients into a blender and blend until smooth.

Makes 2 servings 

Frozen hot chocolate smoothie
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Frozen Hot Chocolate

Two spices—cinnamon and chili powder—bring the “warmth” to this healthy spin on a traditional cool-weather beverage. Bananas are a good source of potassium, which promotes heart health by helping to balance sodium levels; too much sodium can lead to high blood pressure. A healthy helping of spinach adds iron, calcium, and vitamins C and K.

“This is a seriously delicious smoothie,” says Keri Glassman, RD, founder of The Nutrition School, based out of New York City. “It’s got heart health-boosting flavanols, greens and peanut butter for protein and healthy fats.”

Ingredients:

  • 1/2 scoop chocolate plant protein powder
  • 1 cup unsweetened almond milk
  • 3/4 cup baby spinach
  • 1 banana, frozen
  • 1/2 tablespoon peanut butter
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon chili powder

Directions:

  1. Add ingredients into a blender and blend until smooth.

Makes 1 serving

Butternut squash smoothie
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Butternut Squash Smoothie

“During fall, we basically want to eat butternut squash every which way, and that includes throwing it in a smoothie,” says Glassman. In addition to lots of vitamin A, this fiber-rich gourd offers a healthy dose of vitamin C, an antioxidant important to the immune system. Antioxidants are beneficial compounds that help protect the body from damaging, unstable molecules called free radicals.

Squash flavors the smoothie, along with a dash of cinnamon and generous scoop of vanilla protein powder. “Throw in a handful of spinach if you’re up for some added nutrients—and I bet you won’t even taste it!” she adds.

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup frozen butternut squash
  • 1/2 teaspoon cinnamon
  • 1 scoop vanilla plant protein powder

Directions:

  1. Add ingredients into a blender and blend until smooth.

Makes 1 serving

Okinawa sweet potato smoothie
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Okinawa Sweet Potato Smoothie

Yes, the beloved Thanksgiving side dish can also be made into the main ingredient in a delectable beverage. Naturally sweet and packed with potassium, fiber, and vitamins A, B6, and C, the versatile root veggie is the perfect smoothie star.

Ingredients:

  • 2 cups leftover sweet potato mash or roasted sweet potatoes
  • 3/4 cup unsweetened almond milk
  • 3/4 cup light coconut milk
  • *Optional hemp seeds to top

Directions:

  1. Add all ingredients into a high-powered blender and blend until smooth.
  2. Top with hemp seeds and serve immediately.

Makes 2 servings 

Spiced apple pie smoothie
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Spiced Apple Pie Smoothie

“This tastes like Mom’s apple pie, but you can take comfort in knowing that it provides protein and fiber,” says Rocco DiSpirito, a James Beard award-winning chef and author of Rocco’s Healthy & Delicious: More Than 200 (Mostly) Plant-Based Recipes for Everyday Life. Along with several kitchen staples, it contains monk fruit extract—a sugar alternative—as well as acacia fiber, which provides additional fiber and can increase feelings of fullness. If the ingredients aren’t available at your local supermarket, they can be easily found online.

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 tablespoon pure acacia fiber
  • 1 cup roughly chopped apple
  • 1 teaspoon vanilla extract
  • 2 packets monk fruit extract
  • 1 teaspoon ground cinnamon
  • 1 scoop protein powder
  • 1/2 cup crushed ice (or small ice cubes)

Directions:

  1. Put the almond milk, fiber, apple, vanilla, monk fruit extract and cinnamon in a blender and blend until smooth.
  2. Add the protein powder and ice and blend until smooth.

*Add a teaspoon of raw coconut nectar if you want to make it a little bit sweeter.

Makes 1 serving

strawberry-pomegranate green smoothie
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Strawberry-Pomegranate Green Smoothie

DiSpirito’s plant-protein powered smoothie gets its ruby-red color from nutrient-dense strawberries and pomegranates. The seeds of the pomegranate are full of antioxidants and offer a healthy dose of vitamin K, a fat-soluble vitamin that is sometimes referred to as the clotting vitamin.

Ingredients:

  • 1/4 cup pomegranate seeds
  • 1/2 cup whole frozen strawberries
  • 1 cup packed baby spinach
  • 1 cup water
  • 1 scoop protein powder

Directions:

  1. In a blender, combine the pomegranate seeds, strawberries, spinach, water and protein powder and puree until smooth, about 1 minute.

Makes 1 serving

Cranapple chia drink
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Cranapple Chia Drink

“Loaded with chia seeds that are rich in antioxidants, this Cranapple Chia Drink blends the sweetness of apples with the crisp flavor of cranberries for a hydrating, high-fiber, low-calorie seasonal delight,” says DiSpirito.

Cranberries possess a host of health benefits. Studies suggest eating them may help lower the risk of urinary tract infections, improve cholesterol levels, and aid digestion. Chia seeds also add heart-healthy omega-3 fatty acids and fiber.

Ingredients:

  • 1 1/2 cups chopped Pink Lady apple
  • 1/2 cup frozen cranberries
  • 1 cup water
  • 3 packets monk fruit sweetener
  • 2 tablespoons chia seeds

Directions:

  1. In a blender, combine the apple, cranberries, water, monk fruit and chia seeds and puree on high until smooth, about 1 minute.
  2. Let sit for at least 10 minutes. For optimum hydration, refrigerate overnight.

Makes 1 serving

Slideshow sources open slideshow sources

NIH Office of Dietary Supplements. Vitamin A and Carotenoids. Updated August 12, 2022.
USDA. Dietary Guidelines for Americans 2020-2025. December 2020.
Harvard T.H. Chan School of Public Health. Bananas. Accessed September 29, 2023.
USDA. Food Data Central. Accessed September 29, 2023.
Harvard T.H. Chan School of Public Health. Sweet Potatoes. Accessed September 29, 2023.
Cleveland Clinic. Is Monk Fruit a Healthy Sweetener? August 5, 2021.
Larson R, Nelson C, Korczak R, et al. Acacia Gum Is Well Tolerated While Increasing Satiety and Lowering Peak Blood Glucose Response in Healthy Human Subjects. Nutrients. 2021 Feb 14;13(2):618.
MedlinePlus. Antioxidants. Last updated December 26, 2017.
Harvard Health Publishing. Understanding antioxidants. January 31, 2019.
Cleveland Clinic. The Health Benefits of Pomegranates. June 13, 2022.
MedlinePlus. Vitamin K. Reviewed January 19, 2023.
Cleveland Clinic. Are Cranberries Healthy? 6 Surprising Benefits. January 26, 2022.
Zhao S, Liu H, Gu L. American cranberries and health benefits – an evolving story of 25 years. J Sci Food Agric. 2020 Nov;100(14):5111-5116.
Mayo Clinic Health System. Chia seeds pack nutritional punch. April 28, 2022.

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